6 ‘Bad’ Foods That Help Lower Cholesterol

Cholesterol can be a tricky topic. It is a type of waxy, fat-like substance that our bodies need in order to build cells and make vitamins and other hormones. That said, too much of it can lead to complications in the body, such as heart disease. There are also two different types of cholesterol in our body: LDL and HDL. Low-density lipoprotein cholesterol (LDL), often referred to as “bad” cholesterol, can build up as plaque in the arteries. On the other hand, HDL acts as a scavenger to pick up and remove excess cholesterol and plaque, which is why it’s called “good” cholesterol.

Learning how to manage high cholesterol can be difficult, but there are ways to lower cholesterol through heart-healthy eating habits. However, there is so much conflicting information regarding nutrition that it can feel hard to decide what foods to eat. But here are some “bad” foods that actually help lower cholesterol levels.

1. Oats

Oats are a type of whole grain that many might deem too high in carbohydrates, but oats are also high in fiber. Fiber is incredibly important for our bodies, as it’s crucial for heart health, digestive health, gut health and more. Oats are a type of soluble fiber that becomes a thick gel in our intestines, which slows digestion and keeps blood sugar levels from spiking. Soluble fiber can also help trap excess fat and cholesterol particles so they can’t all be absorbed, which can lower cholesterol levels. One half-cup of dry oats has 4 grams of fiber as well as 5 grams of protein. Having a bowl of oatmeal in the morning along with some berries or yogurt can not only increase your fiber intake, but also increase the heart-healthy vitamins and minerals in your morning meal. 

2. Vegetable Oils

Vegetable oils have been vilified on social media for their supposed adverse health effects; however, these negative claims have not been backed by science. In fact, research has linked vegetable oils like canola with improved heart health and lower LDL levels. Using canola oil in place of butter or other high-saturated fat cooking products can be beneficial for health. This is because it has a lower saturated fat content and is higher in polyunsaturated fatty acids, including alpha-linolenic acid (ALA), which can be beneficial for managing cholesterol. Canola is a neutral-tasting oil and is great for dressings, grilling, baking and stir-frying. 

3. Fatty Fish

The mercury content associated with large fish can sound scary, but there are many varieties that are not only low in mercury, but also great for our health. Fish is not only a great source of protein, but it’s also packed with heart-healthy fats like omega-3 fatty acids. Fatty fish include varieties like salmon, tuna, sardines, mackerel and trout. Regularly eating fish and seafood is consistently associated with a lower risk for cardiovascular disease. Omega-3 fatty acids can lower triglyceride levels and may slow down the growth of plaques in the arteries and help reduce inflammation throughout the body.

4. Fruit

Some folks are hesitant about fruit because of its sugar content, but it’s important to note that all sugar found in fruit is naturally occurring and not added sugar. Fruit is also rich in fiber, and some fruits—such as apples with the peel, strawberries and citrus—contain pectin, which is a type of soluble fiber. Adding more soluble fiber to your day is a great way to support healthy cholesterol levels. You can add fruit to cereal, smoothies, yogurt or salads or eat it on its own as a simple snack or side. Eating a variety of fruit not only contributes to your daily fiber intake, but it also adds to your intake of vitamins and minerals. 

5. Beans 

Beans might be considered “bad” by some because they are high in carbohydrates. However, they are high in complex carbs and are rich in fiber. Beans are especially high in soluble fiber, which means that they will take more time for the body to digest, so you feel full for longer after a meal. There are so many varieties of beans available, all offering health benefits, including black beans, navy beans, kidney beans, lentils, garbanzos, black-eyed peas and more. They are very accessible, as many are sold ready-to-eat in cans, making them easy to store and quick to cook. If you’re worried about the sodium content of canned beans, make sure to rinse off the liquid found in the cans before consuming and try to choose “no-salt-added” varieties when you can.

6. Avocados

Avocados do have high fat content, which might be a concern for some people, but it’s a healthy kind of fat known as monounsaturated fat. Avocados are also high in fiber—one whole avocado contains about 10 grams—which can improve HDL and decrease LDL cholesterol levels. Some research has even found that swapping avocados for other high-saturated fat foods like butter, cheese or processed meats can significantly lower heart disease risk. Avocados are a great addition to salads, sandwiches, spread on toast, on top of eggs or as a dip for vegetables or chips.  

The Bottom Line

Managing high cholesterol might feel overwhelming, but there are foods that can help keep your levels within a healthy range. Overall, try to limit foods high in saturated fats and opt for foods that are higher in fiber. Soluble fiber absorbs water as it moves through your digestive system and forms a gel. As it passes through your intestines, soluble fiber prevents your body from absorbing some fat and cholesterol, helping to manage cholesterol levels. Including a variety of foods, like oats, vegetable oils, beans, fatty fish, fruits and avocados, can help support a healthier heart.